A
Row 500
then
Banded shoulder pull sequence
then
2 Rounds
10 goblet squats
14 walking lunges
20 banded good mornings
(10 min)

B
Back Squats
6x3
*All sets at the same top weight from last week.
(15 min)

C
10 min EMOM
5 bar facing burpees + 5 OHS

-rest 2 min-

10 min EMOM
5 bar facing burpees + 5 pullups